A1. 3 sets @ easy pace
Row 20 strokes
A2. Snatch Warm-up
B. Snatch + Snatch Balance 1-1-1, 3×1
Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets.
C. In teams of 3 complete 3 rounds each of:
10 Shoulder-to-Overhead, 70/50
20 Calorie Row
Rest while team mates work
Scale for intensity! Each round is a sprint, so if the athlete cannot handle the load, bring it down.